Weight Loss and Nutrition

Over 40’s Nutritional Tips

101 nutrition

We are now older kids and need to be more reasonable with what our bodies consume. This doesn’t means that you should now sit back, relax and get fatter. Hell no! It’s just a matter of recognising that your body now starts to function a little different that it once used too. The recovery is a little slow and now foods we used to enjoy eating have a different effect in regards being utilised as fuel. That means the plate “full” of pasta we once enjoyed is not going to simply burn itself off as easily as it used too, unless you start making changes in both how much you eat and the quality of food.

Still don’t fret, you still got time and remember you are still in the best years of your life!

If you are like me a little older and care about how you feel, look and function, looking at ways of maintaining your current condition or just getting back into it. You should already have worked it out that there isn’t an easy way to go about it and achieve your weight management or fitness goals. We all know that it takes a disciplined and committed approach in getting you results. The same goes with your nutrition.

My aim here is to guide you through this often over confusing subject of carbs, protein, Good/bad fats etc….. Let’s give it a shot.

Eat carbohydrates

All that time ago when you were young I’m sure your mum might have told you there’s no such thing as too many vegetables. She was right! And I’m talking about the type that comes out of the ground here like it used to.  Not the type that’s has been canned for months in some storage facility ready to export it out to our plates and still legally passes off as a vegetable – well only just.  Generally carbs are either complex ( bread and pasta) or simple (fruit and veggies). These are broken down further; however well keep it simple here. The following lists both types.

Embrace and enjoy the carbs. Just manage your portion as with all other nutrients.

  • Eat whole foods – whole grains, lentils, beans, nuts, seeds, fresh fruit, and plenty of vegetables.
  • Eat four to five servings of vegetables daily, including dark greens, leafy and root vegetables such as watercress, carrots, sweet potatoes, broccoli, brussel sprouts, spinach (they worked for Popeye), green beans or peppers, either raw or lightly cooked.
  • Eat three or more servings a day of fresh fruit, preferable apples, pears oranges, plumbs and berries.
  • Eat four or more servings a day of whole grains such as (brown) rice, rye, oat flakes and oat cakes, corn, quinoa (the latest superfood) cereals, breads pasta and potatoes.
  • Avoid any form of sugar, added sugar, and white or refined foods.
  • Dilute fruit juices and only eat dried fruit infrequently in small quantities.(high in sugar)

Include protein in every meal 

Proteins are naturally occurring compounds that are used for growth and repair in the body and to build cells and tissue. Protein is one of the most important components of the diet and when you eat a high-protein diet, you’re generally less hungry. Eat less junk and include protein in you eating plan and you will lose weight as a result. It’s difficult to eat too much protein, although you could easily not be getting enough. Eat it with every meal. A basic approach to servings will go a long way in making you feel full while getting the quality of nutrients the body needs to get the most out of it.

  • Eat two servings of beans , lentils , quinoa , tofu ( soya) seed vegetables or other vegetable protein, or one small serving of mat , fish or cheese or a free range egg , every day.
  • Reduce your intake of dairy products and avoid them altogether if you are allergic, substituting soya oat or rice milk.
  • Reduce other sources of animal protein ,choosing lean meat or wild or organic fish and eating no more than three servings a week of meat and three fish
  • Eat organic whenever possible , to minimise your exposure to toxic and hormone – disrupting chemicals.

Consume good fats

Although most of us know that eating some fat is essential to a healthy diet, it’s all too easy to make a mental connection between eating fat and getting fat, so you end up skipping it. Trouble is that usually means eating something that’s worse for you…say sugar.

Saturated fats is a form of fat found in animal fat products such as cheese, cream, butter ,lard and fatty meats as well as in certain vegetables products such as coconut oil, palm oil and chocolate. There’s also the issue of saturated fat, which is blamed as a cause of high cholesterol and heart disease.

Recent opinion suggests, however, that saturated fat actually raises ‘good’ HDL cholesterol levels while making ‘bad’ LDL cholesterol l benign. After all, we have evolved to eat saturated fats, and they play key roles in the body, so it seems strange that only in the last 50 years have they become bad for us.

Tran’s fats  are unsaturated fats that are uncommon in nature and created artificially. This type of fat is found in processed foods like cereal, baked goods, fast foods, ice cream and frozen dinners. Anything that contains “partially hydrogenated oil” contains trans-fat.

Unsaturated fats ( the good ones) is a form of fat found in foods like avocado ,nuts and vegetables oils, such as canola and olive oils . Meat products contain both saturated and unsaturated fats.The naturally-occurring fats found in oily fish, avocados, nuts, seeds, olives, olive oil and coconut oil provide the body with essential fatty acids. These are used for key functions such as metabolism and hormone synthesis, which are critical to your ability to burn fat. The fats you should worry about are the man-made, hydrogenated variety found in processed foods and junk food, as research links them to a variety of illnesses and health issues, including heart disease and obesity.

  • Eat seeds and nuts the best seeds are flax, hemp, pumpkin sunflower and sesame. You get more goodness out of them by grinding them first and sprinkling them on cereal soup and salads.
  • Eat oily fish – a serving of anchovies, sardines, maceral or salmon two or three times  week provides a good source of Omega 3 fats
  • Use seed oils – choose cold pressed oil blends for salads dressing and other cold uses, such as drizzling on vegetables instead of butter.
  • Minimise you intake of fried foods, processed food and saturated fat from meat and dairy produce.

Remember, Eat real food 

This is the key. If you do this, you’ll end up following all the other rules almost by default. A simple rule of thumb is only eating food that you would consider “wholesome” and enjoy an abundance of fruits and vegetables. Let’s not forget to include water here. Simple rule to shop by, the centre of most supermarkets is literally packed with processed items that are easy passed on a real food.

For example the following are just a few options in regards to breakfast alone. Ditch the high sugar stuff and replace it with these.

  • All-bran
  • Natural Muesli and yogurt
  • Oat bran
  • Porridge
  • Rolled Oats
  • Sourdough Rye
  • Sourdough Wheat
  • Soya and Linseed
  • Special K

Your overall goal is to eat in a way that meets the follow criteria -Think both about calorie quantity and quality and you will go far in optimising you nutritional intake. With a little consistency and not over indulging the weight should come off.

The bottom line is to enjoy you food and limit the volume, eat good quality food and don’t overdo it. Simple.

Your weight loss checklist in reaching your goals. (Part 2)

Consumption of low to moderate GI foods

When it comes to carbohydrates the importance of this nutrient is the fact that it is the one that will mainly provide you with the energy that you need to get by your day. Unfortunately this is the one that is mostly misunderstood and people are under the impression that to eliminate all carbs or take on an extreme low carb diet is a sure way in getting to drop the bodyweight down. To simply eliminate carbs is to basically stave yourself into being skinny while still holding fat deposits ! Need proof? Just look at any major gossip/fashion type magazine and check out the so called skinny people. Or more to the point – staved. The significance of a low GI loading to carbohydrate refers to the release of steady energy over the day as opposed to a fast release that ultimately leaves you feeling unsatisfied and as a result, you eat again and ultimately increase you calorie intake.

Eat complex carbohydrates and reduce refined sugars

Closely connected to the item above the consumption of complex carbohydrates should be a major component to any health and weight management goals. After all the good carbs are an excellent source of energy and if you consume the right ones and get in the quality ones you will feel better and have the energy to carry you over the day. Foods like rice (brown) pasta, noddles, and wholemeal breads the current superfood Quiona, sweet potatoes are the staple ones that are easily available to anyone who is familiar with a supermarket.  If you are the type to not consume carbohydrates after 6pm you need help. Getting in the “complex”quality into you system is the key to long term health and to have sustained energy.

When it comes to refined sugar, the quantity  contained in most soft drinks reigns supreme. Not sure what’s worse. Fanta or Coca cola when it comes to the sugar content, It doesn’t matter, avoid both. If you are not happy then I would suggest you at least give the diet option a go. The hidden sugar within the carbohydrate in some food stuff is the item that has been the reason people are now increasing their waistlines. Take the good ol 3% fat free muffing. Don’t worry about it being only 3% fat, or the fact that it has over 600 calories! (sarcasm) But if you could work out the sugar content you will not be disappointed should you be looking at a high mark!  This is where the natural sugar in fruit is a better option. Yes it’s still energy however the nutrient quality is where it trumps the refined sugar and in addition doesn’t mess with the insulin release that ultimately contributes to weight gain. Get some fruit, veggies and complex carbohydrates and  avoid over consumption and reduce you sugar intake.

Eating slowly to encourage maximum digestion

How many times in the past have you were told to slow down, chew and enjoy your food.  It takes the body approximately 15-20 minutes or so for the food to travel down to the stomach and start the process of making you feel full. Don’t disadvantage this by using this time to throw down the food as quick as possible and them find yourself clearly over stuffing  (AKA gorging) what would otherwise be an enjoyable meal. If you have taken the time to plan and properly prepare you meal, why would you not want to enjoy it?  Unfortunately I see this food frenzy mentality at most food courts and sadly at some family restaurant. People, please slow down it’s not a race. Enjoy the pleasures of eating. A good tip is to stop eating when you are at least 80% full. I dare you.

Choosing low fat products and methods of cooking

This one’s an oldie but a goodie. In choosing low fat products be aware that fat, that is good fats are well….. good for you, so don’t go all the way and try for the zero fat approach. You won’t get far and as for your overall health not really a good idea. Instead become familiar with the types of fats you need to  consumed and eliminate the heaviness that trans fats offer (bad ones ) while incorporation and enjoying good fats like Avocados, Nuts, flax seed oil , olive oil, fish oil supplements, egg yolks that should be all consumed for optimal nutritional value. As for the methods of cooking. Let’s get it back to basic and say that deep frying or frying in any case is not the preferred option.

Depending on the food type. Try to boiling, Steaming and even oven bake you food for cleaner and healthier results.

Avoiding or limiting alcohol intake

This one’s always intrigues me when I discuss it with clients. What I’m finding here is that people most likely will under estimate their alcohol consumption. It’s just the way it is. I have never had someone tell me early in our training sessions what they actually drink. “Just a few during the week I think” its only after we do a food diary that the true amount becomes clear. In fact unless I write it down myself id probably be guessing as well. Now I’m not suggesting that one doesn’t drink at all. After all there are social occasions that go hand in hand with having a drink, the quiet one at home after work or simply out with mates. What I’m suggesting is to take a more direct approach and weigh up the benefits of elimination or at least reducing your overall alcohol consumption. Not only is alcohol more energy dense as it has more calories per gram them both protein and carbohydrates. (Only fat is more energy dense) In addition the promotion of greater fat storage is increased due to the body’s inability to process foods while under the influence. It basically utilises all its processes in getting rid of the alcohol before it taps into the foods energy source.

In a nutshell the kebab after a few beers is one way the set you back the whole week. And that’s with only one meal.

Focusing on a healthy habit not diet

This is what it really comes down to.

The most basic way to see it is to consume adequate quantities in calories, ensure they are quality and make sure the calorie ratio is well balanced. The emphasis should not be on just focusing or increasing one food group. It should be about an overall long term strategy that is simply part of your lifestyle. Getting in the quality into you system will make you feel better as you are sufficiently getting in the vitamins, minerals in eating “clean foods” while maintaining a sound quantity intake looks after the rest. Add in the proper balance of you meals and you don’t have to think about it again. Severe restrictive “dieting” should be left to those who participate in weight bearing sports on occasions where this approach will be short term. The long term approach is the one you should take as opposed to the 6 week diets offered on the lifestyle trash magazines.

Exercising regularly

Well given that I’m a Personal trainer it’s a no brainer that I would recommend exercise here. The benefits are clear. With a smart and well planned program you can  become stronger, fitter, be able to move better (pain free for some) and if adhering to proper nutrient quantity, quality and getting in the correct ratios it should all fall into place nicely  and will go along way in getting you results.

The bottom line is to have a nutritional plan, actually implement that plan and be committed to your overall goal.

Get the nutrition right and you are well on the way.

Claudefit personal training is based In Mill Park.

Your weight loss checklist. (Part 1)

Nutrition and Weight loss

The weight loss path can be quite a daunting experience for the novice who has come to the conclusion that it’s now time to do something about either, increased weight gains, their lack of fitness, low strength levels or simply wants to feel better about themselves. For others, it’s just matter of wanting to look their best. In getting the desired results the common theme here is nutrition. Once you understand the basics you will have control and be able to manage your weight loss.

A major contributor with getting you results is clearly the way you approach food intake. It’s that simple. When it comes to nutrition you are never going to be in short supply of how many ways to diet down to your ideal weight, eat for performance and for efficient energy release. The business of fitness and weight loss is basically built on this assumption that if you use our service or product you will lose the bulge fast. Check out Facebook, Instagram or any fitness magazine.  Buy this, buy that and work you backside off or do my 12 week challenge, blah blah blah. It doesn’t have to be that daunting. You just need a bit of direction; planning and commitment towards your long term goals.

So here’s my take on the whole issue of weigh management.  I’m a full time personal trainer and it’s the information I provide my clients with, in addition to just telling them to work smarter and properly manage food intake.  It’s much more than that. Obviously with my clients it more specific however stating off will a sound plan is a great way to ensure you get results and stay motivated at the same time.

The setting of realistic goals – Too many times people with good intentions set the bar up too high. If you are looking at dropping the kilos there is no point in arbitrarily coming up with an unrealistic (bodyweight) number and wanting to drop the weight fast at any means!  Be patient with yourself and do it the right way. Generally the healthy way to droping the weight is .5 to 1 kg per week. Rushing in, starving and dropping the weigh too quickly is recipe for disaster. Get educated, have a plan and stick to it. The rewards are waiting.

Think and act healthy – That’s right you need to get you head around what you are doing and act accordingly. Set simple task like incorporating small (manageable) changes to you lifestyle. Over time these will be your new healthier habits. Act now and take control. Eg; eat a little better and start to move little more.

Get the nutrients while ensuring variety – It’s not that hard to get the entire required nutrient in if you have a plan. This does not mean that you have to do it from day one. Small additions like having a salad with your dinner or lunch is a good start. The same goes with steaming vegetables, add them in slowly. Don’t forget to chuck in a piece of fruit or two every day. Remember small changes over a long time will ensure consistency and create a habit. It all adds up to a sound nutritional plan without stressing too much and letting it overwhelm you.

Eat whole and unprocessed foods – In this day and age we are fortunate enough to have a variety of options and easy of selection when purchasing our groceries. Often it’s all too simple to reach out for that quick 5 minute meal that has already been pre-prepared and saves time. However this comes at price where the processed food options available are laced with chemical, additives and colouring for better appeal. A way to get the nutrients in and eat well is to start of in the fruit and vegetable isles of the supermarket or better yet, get to know your local fruit shop. You won’t find a food label on fresh produce and won’t come out of a can or box. It won’t be long before you are eating a diet that is high in variety, includes fresh produce, fibre and whole grains.

Consume smaller regular meals  This one in particular is difficult for most because they believe they should carry 7 meals around with them like a seasoned bodybuilder, however If you are a working dad like me we dont have time to consume and prepare so many meals daily. Just take a common sense approach and ensure that you are having breakfast, lunch, dinner and a snack for either the morning or afternoon cravings, this is where fruit and smaller meals are an advantage. For example one/two pieces of sushi are not a meal for an adult; however it’s a better option for a late afternoon snack.  Goes a long way in preventing you from getting home starved and out of control and ultimately make poor food choices.

Add protein to every meal – Protein is a well-known element within the food groups thatencourage satiety. it’s been shown that including protein in most meal sends the signals out in creating a filling effect. It doesn’t take long to work it out and you don’t need to consume too much of it. Make it a priority in main meals and add a little during snacks if possible.  No need for a container of “protein” supplement if you are regularly incorporating protein from your real food. It makes sense that if you are eating well and make good choices a supplement id not required.

The above items are simply a way to educate you on the simplicity of altering you food intake, encourage you to consume a greater variety in food and perhaps exercise a bit more.

Part 2 of article will cover a few more items that complement the above. Together they provide you with the basics on starting out and becoming a leaner and healthier version of yourself.

Claudefit Personal training is located in the Melbourne outer Northern Suburbs of Mill Park.



Claudefit Nutrition Advise


Weight loss story

Hello and thank you for visiting this page in relation to your fitness/weight management goals.

I thought it would be best to let my clients firstly tell you what I’m all about.

1) This testimonial has been two years in the making.  When I came about to meet Claude I was in desperate need for help.  I had gone up and down with my weight my whole life, losing a little bit on my own then basically giving up.  I didn’t realise how much a personal trainer would be such a positive influence in my life, I didn’t realise how much I needed help to become healthy and ultimately happy. I had an unhealthy lifestyle for so many years in so many ways and training with Claude made me realise how much better life could be.  I had wasted too many years being unhealthy.  I am 34 and if only I could of met Claude when I was 24, my life would have been much different, but I am grateful that I met him before it was too late.  These past 12 months have been particularly life changing.  The support and encouragement I have received from Claude has been the difference between my weight loss success and another failed attempt and feeling down and unhappy about myself. With Claude’s help I have become leaner, stronger and more confident in all aspects of my life.  I believe in myself and know I can achieve whatever challenges are put before me. Having Claude as a personal trainer has inspired me to join the fitness industry and become a personal trainer myself. I want to help people the way he has helped me.  I have no doubt he has set me on the right path in life and I don’t hesitate to recommend him as a trainer in whatever goal you want to achieve with the services he provides. Thanks Claude!!! Nikki Wallace 2013

2) Just wanted to say a great big thank you for setting me up to be fit for life. Your commitment to ensuring that I have learned how to exercise with good form means that I can continue my fitness regime in your absence actually understanding what I am doing.Over the more than 3 years that I have trained with you I have had a fantastic time, my body shape has changed substantially and I have developed both my strength and stamina. It will take a lot to find another trainer of your caliber.Mrs C.Hodges 

If the above is of interest please read the About page and see what background in fitness I have accumulated over the years.

3 ) My husband and I started with Claudefit last April as very unfit, overweight, stiff and unhappy people. Claude nurtured us, taught us how to box, lift bar bells, swing kettle bells – which we never knew existed, skip like young people and generally enjoy exercise. Due to our age (mid to late 40’s) he set our training regime to what he knew we could deal with and then progressed us on from there.Over the 8 months – we became more coordinated, more flexible, physically stronger, healthier, lost weight, toned up and actually enjoyed training – which we never thought we would. Claude’s patience and belief in us allowed my husband and I to have a healthy lifestyle again.  Thank you Claude  Wendy & Lindsay. Feb 2013

In Summary;

  • Yes I can help you manage your weight
  • Yes I can help you lose sizes 
  • Work your hips, tummy and thighs……….Absolutely.
  • Make you stronger

Looking forward to hearing from you.

Weight Management (Weight Loss)

So you have tried almost everything to get you weight down and finally fit into the jeans and for some of you a dress you have been holding onto from the day you bought it with the hope of fitting into then once you dieted down. So what went wrong?

Well maybe it’s not as simple as reducing calories, exercising more and bang! It’s all gone. Neither was that magical secret “weigh loss pill”, ”Thermo-agent-thingy”or “exclusive to you today supplement” that the current batch of celebrities are spruiking on the television recommend. Remember these fine folk are paid to act, get it? Act. Some of them don’t even eat and are borderline anorexic due to the stress on being on television and needing to be a skinny size 0. And they are giving you advice!

Let me first put forward another possible reason, maybe it the way you actually approach you weigh loss plan. By the way, do you have a plan? Are you simply doing your own thing and everything will be alright? Well what I have found is the people who do their own thing basically stay the same. Really they do. For example if you do the usual 5 classes a week and the extra pump session once in a while, do a PT session once a week and continuing to eat the same way (when the calorie expenditure vs the calorie consumption breaks even) I’m sorry, no changes in body composition will happen. You will most likely be fitter, stronger and better skilled. The body is a complicated vessel that basically survives and adjust accordingly to well……how you treat it. Feed it well and it will react well, feed it crap, abuse it and you know the rest.

Successful weight loss

You already know how to lose weight. At its simplest, you need to burn more calories than you eat, right? And exercising and eating healthy is the healthiest way to do that, right? But, successful weight loss doesn’t start with your body it starts with your mind. As we’ve all discovered, the mind is a powerful thing–it can take you to success or failure, depending on your attitude. What you think about yourself can make the difference between reaching your goals and quitting before you even get started. So how do you get your mind right to make exercise and healthy eating a part of your life? Below are some key ingredients you can rely on to reach your goals. In our case, weight loss (I prefer the term fat loss)


You already know you have to commit to being healthy, but what does that actually involve? Being committed means you have to wake up every day and decide you’re going to make healthy choices. Being committed is a choice and something you have to reinforce each day. So how do you do that?

You plan and prepare.

The night before, plan your workout and meals for the next day and get all your gear (gym bag, clothes, etc.) ready to go. Decide what and when you’ll eat and get your meals ready. Make it as easy as possible to follow through with your nutritional plans. I’m not simply talking about the person who lives at home, has the time to plan 8 meals a day. I’m talking about a person with a real job and possibly kids on tow. Take the time out to plan your lunch to take with you and make sure you eat breakfast, preferably sitting down, at home and not on the run/ and for god’s sake not when you drive! For the more organised (and it will come over time) also include a late afternoon snack/pre workout meal. The rest is really ensuring you don’t get home starving where you don’t have control of food and gorge yourself silly. (when no ones watching)  You want to get home hungry enough to appreciate the last meal with no possibility of snaking thereafter. I know you can do it.

Motivate Yourself.

Remind yourself throughout the day of your workout/meal plans—set yourself a reminder or have a friend to call on you break and chat about your future game or workout and how well organised you both are, so it’s always in the front of your mind.  True motivation comes from within so get used to being self driven or simply practice on getting better. This will make a big difference when it’s cold, dark and you are too tired to bother.  Who wants to run or eat well when you cant be bothered? We are all in the same boat on this one.

Hold Yourself Accountable.

What will happen if you skip that workout, missed a regular meal or ate poorly? You need to have consequences so that missing out isn’t an option, maybe you can’t watch your favourite TV show until you exercise. Record it for later. On the other side, you can also reward yourself for working out just make sure you don’t reward yourself food.  A big mistake people do is reward themselves with a treat. I see it often with new people who do and amazing job with an exercise routine or event and then wreck it with eating poorly. oh its a reward so its ok right. NO its not! You must think of the bigger picture here. And no you will not make it up later either. As they say it all adds up.

Remember Your Goals.

As you’re getting ready for the day, remember what your goals are. Weight loss? More energy? Whatever it is, that workout is an important step in reaching it. Remind yourself of the big picture what you do today counts.  Remind yourself why you are doing it for. Yourself?  Your kids? or simply to lead a more comfortable/active life where you are an action taker and not just a spectator. These are just some of the small steps in ultimately reaching your weight loss goals. It’s not easy with all the information floating around the wed these days and with a million items on offer. DVD’s books,websites and the rest. Do what you can and make small incremental changes at a time and incorporate these into your lifestyle. Once you make a change and it become the norm then seek out another way you can improve. Too many changes in too short a time frame is asking for it.

Past experience shows me that people don’t react well with a long hit list on how they should improve their food intake/water. Be patient and take control of your habit and you will eventually reap the benefits. No one said it was easy, however the benefits certainly outweigh the costs.

Small changes add up. Make the right food choices.

Make them about you.


Reading Food Labels

Nutrition information panels provide information on the average amount of energy (in kilojoules or both in kilojoules and kilocalories), protein, fat, saturated fat, carbohydrate, sugars and sodium (a component of salt) in the food, as well as any other nutrients about which a nutrition claim is made. For example, if a food had a ‘good source of fibre’ claim then the amount of fibre in the food must be shown in the nutrition information panel.

The nutrition information panel must be presented in a standard format which shows the average amount per serve and per 100g (or 100mL if liquid) of the food.

There are a few foods that don’t require a nutrition information panel, for example: a herb or spice, mineral water, tea and coffee (because they have no significant nutritional value) foods sold unpackaged foods made and packaged at the point of sale, e.g. bread made and sold in a local bakery. However, if a nutrition claim is made about any of these foods (for example, ‘good source of calcium’, ‘low fat’) a nutrition information panel must be provided. Foods in small packages, i.e. packages with a surface area of less than 100 cm squared (about the size of a larger chewing gum packet) are not required to have a nutrition information panel.

Serving size

The serving size listed in the nutrition information panel is determined by the food business. This explains why it sometimes varies from one product to the next. The ‘per serve’ information is useful in estimating how much of a nutrient you are eating. For example, if you are watching how much fat you are eating, you can use the ‘per serve’ amount to help calculate your daily total fat intake from packaged foods.

Quantity per 100g

The ‘quantity per 100g’ (or 100ml if liquid) information is handy to compare similar products with each other. The figures in the ‘quantity per 100g’ column are the same as percentages. For example, if 20 grams of fat is listed in the ‘per 100g’ column this means that the product contains 20% fat.


The energy value is the total amount of kilojoules from protein, fat, carbohydrate, dietary fibre and alcohol that is released when food is used by the body.


Protein is essential for good health and is particularly important for growth and development in children. Generally, people in developed countries eat enough protein to meet their requirements. Meat, poultry, fish, eggs, milk and cheese are animal sources of protein. Vegetable sources of protein include lentils, dried peas and beans, nuts and cereals.


Fat is listed in the nutrition information panel as total fat (which is the total of the saturated fats, trans fat, polyunsaturated fats and monounsaturated fats in the food). A separate entry must also be provided for the amount of saturated fat in the food.

If a nutrition claim is made about cholesterol, saturated fats, trans fatty acids, polyunsaturated fats, monounsaturated fats or omega -3, omega-6 or omega-9 fatty acids, then the nutrition information panel must also include the amount of trans fat, polyunsaturated fats and monounsaturated fats and also omega fatty acids if claimed.


Carbohydrates can be found in bread, cereals, rice, pasta, milk, vegetables and fruit. Carbohydrate in the nutrition information panel includes starches and sugars. Starches are found in high amounts in foods such as white, wholemeal and wholegrain varieties of cereal, breads, rice and pasta, together with root vegetables and legumes.


Sugars are a type of carbohydrate and are included as part of the carbohydrates in the nutrition information panel as well as being listed separately. The amount of sugars in the nutrition information panel will include naturally occurring sugars, such as those found in fruit, as well as added sugar. Note that products with ‘no added sugar’ nutrition claims may contain high levels of natural sugars.

Dietary fibre

The nutrition information panel does not need to include fibre unless a nutrition claim is made on the label about fibre, sugar or carbohydrate, for example ‘high in fibre’, ‘low in sugar’.


Sodium is the component of salt that affects health and high levels have been linked with high blood pressure and stroke, which is why it is included in the nutrition information panel

Nutritional Advice

Nutritional advise

As a personal trainer my main focus has always been catered towards the strength,fitness and nutritional needs of my clients. It it with this understanding that we as fitness professional are only ethically bound by our industry to only provide nutritional advise at best. My specific goal with nutrition is “strictly” for weight management/loss.

My Accredited Certificate in Nutrition (see below)  is also recognized by Fitness Australia and is part of my professional insurance so any advise/recommendations I provide meets industry standards. This in addition to the various books and resources I constantly seek to further my understanding on this ever evolving and broad topic.

Part of my successful role as trainer in relation to nutrition for weight management is to:

  1. Provide basic dietary advice – for example advice based on healthy eating principles
  2. Assess a diet – for example for its variety, quality of foods, the timing and portions
  3. Provide basic meal plans – for example swapping unhealthy options for health options and working with a client to create a healthy eating plan.
  4. Allow you to reach your weight management goals.

Don’t be led by incorrect and unrealistic false advertising promising miracles.

Should you only require a more specific level of service different from the scope of weigh management you should consult a Qualified Nutritionist/Dietician for a more detailed plan relating to your “personal” needs.

Nutrition: May be best described as the provision of all necessary compounds to the body to maintain life, body function and health. Hence nutrition involves the science of what is in our foods and beverages and how they affect our functioning.

Diet: Refers to the sum of all food ( and beverages) consumed by a person . and includes dietary habits. A fundamental diet should be high in variety, wholesomeness ( food made from whole ingredients or ingredients in their original form; for example wholegrain bread) and unprocessed foods ( such as fresh produce). Diets are highly individual , dynamic and adaptive according to the individual and their lifestyle – Cadence health.

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